Weekend Ramble: Some Basics on Glycemic Index & Load

Here is another great article I found on WebMD.com... Enjoy! 

How to Use the Glycemic Index

Written by WebMD Editorial Contributors

 Medically Reviewed by Michael Dansinger, MD on March 18, 2023

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Some foods can make your blood sugar shoot up very fast. That's because simple carbohydrates like refined sugars and bread are easier for your body to change into glucose, the sugar your body uses for energy, than more slowly digested complex carbs like those in vegetables, whole grains and legumes. Eat a lot of those simple carbohydrates and you'll have a hard time controlling your blood sugar, even with insulin and diabetes medications.

The glycemic index gives you a way to tell slower-acting "good carbs" from the faster "bad carbs." You can use it to fine-tune your carb-counting and help keep your blood sugar more steady.

What Is the Glycemic Index?

Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.

The smaller the number, the less impact the food has on your blood sugar.

55 or less = Low (good)

56- 69 = Medium

70 or higher = High (bad)

Look for the glycemic index on the labels of packaged foods. You can also find glycemic index lists for common foods on the Internet. Oregon State University has one with more than 100. Or ask your dietitian or nutrition counselor.

Foods that are close to how they're found in nature tend to have a lower glycemic index than refined and processed foods.

Glycemic Index Can Change

That number is a starting point on paper. It could be different on your plate, depending on several things.

Preparation. Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be.

Ripeness. The glycemic index of fruits like bananas goes up as they ripen.

Other foods eaten at the same time. Bring down the overall glycemic index of a meal by combining a high-glycemic index food with foods that have lower ones.

Your age, how active you are, and how fast you digest food also affect how your body reacts to carbs. If you have a diabetes complication called gastroparesis, which delays your stomach from emptying, your body will absorb food much more slowly.

The Bigger Picture: Glycemic Load and a Good Diet

The glycemic index shouldn't be the only thing you consider when making choices about what to eat. The fact a food has a low glycemic index doesn't mean it's super-healthy, or that you should eat a lot of it. Calories, vitamins, and minerals are still important.

For example, potato chips have a lower glycemic index than oatmeal and about the same as green peas. But oatmeal and green peas have more nutrients.

Portion sizes matter, too. The more of whatever kind of carbs you eat, the more they'll affect your blood sugar. That's what the glycemic load tells you. It's a number you may see along with the glycemic index in lists. Think of it as the glycemic index for a specific amount of that food.

Glycemic load helps you account for both the quantity and the quality of your carbs at the same time. Less than 10 is low; more than 20 is high.

For a diet with a lower glycemic load, eat:

More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index

Fewer foods with a high glycemic index, like potatoes, white rice, and white bread

Less of sugary foods, including candy, cookies, cakes, and sweet drinks

You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low-glycemic index foods when you do.

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As with most things in life, moderation is key. Don't deprive yourself of everything, but be sensible about what your diabetic meal plan includes. I love to use pasta as an example here. The glycemic index of regular pasta is in the high end of the low range, making it "good". The problem is that a sensible portion of macaroni is about 1/2 cup or roughly 2 ounces of cooked macaroni.....

Have you ever had Sunday dinner in an Italian home? LOL

I know our disease sucks.... trust me. But we CAN have good food and that is why I've created this blog. Are all my recipes perfect from a diabetic's point of view? No, and I freely admit that, but I can promise you that I'm doing my best to provide healthy and fun recipes for everyone.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Thai Salad

 Credit for this salad goes to my friend Angela who found it in Grandma's Recipes.

This salad is fresh and vibrant and can be served as a side or as a stand-alone.

It is tasty year-round as well. :-) Enjoy!

Ingredients:

• 4 cups shredded green cabbage
• 2 cups shredded purple cabbage
• 1 cup shredded carrots
• 1/2 cup chopped fresh cilantro
• 1/4 cup chopped unsalted peanuts

For the Peanut Dressing:

• 1/4 cup creamy peanut butter
• 2 tbsp rice vinegar
• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp maple syrup
• 1 tsp grated fresh ginger
• 1 clove garlic - minced
• 1-2 tbsp water - as needed to thin

Preparation:

In a large bowl, combine the shredded green cabbage, purple cabbage, carrots, and cilantro.

In a small bowl or jar, whisk together the peanut butter, rice vinegar, soy sauce, maple syrup, grated ginger, and minced garlic until smooth. Add water, one tablespoon at a time, until the dressing reaches your desired consistency.

Pour the peanut dressing over the cabbage mixture and toss well to combine.

Sprinkle the chopped peanuts over the slaw before serving.

The slaw is best enjoyed immediately or after chilling for a short time. Store any leftovers in an airtight container in the refrigerator for up to 2 days. The slaw may become slightly softer over time.

Blessed be… and happy cooking!

Spicy Greek Mussels Saganaki

Credit for this recipe goes to Deppy, the owner of Greek Cooking Made Easy

When I first saw Deppy's recipe, I was instantly intrigued by the combination of mussels and Dijon mustard. I bought mussels next day and made the dish! (with some minor changes) Table comments were very favorable, but we found it was too strong to be a standalone meal, even with hummus, naan and my German Cucumber Salad. When I make it again I will serve it as a small plate along with several others like roasted veggies and maybe my Lemon Parmesan Barley. 

Ingredients:

• 1 lb shelled Mussels, boiled, frozen (or fresh) & thawed (with their juices from the freezer)
• 1 cup / 5- 6 oz Feta cheese - cubed
• 2 cloves garlic - minced
• 4 tbsp olive oil
• 1 glass / 5 oz white wine - pinot grigio preferred
• 3 tbsp creamy Dijon mustard
• 1 bunch fresh parsley - finely chopped
• 4 tsp lemon juice
• 1/8 tsp of crushed Aleppo pepper - optional
• fresh ground black pepper to taste

Preparation:

Pour the olive oil in a large, deep frying pan over medium-high heat. When oil heats up, add the minced garlic and sauté it for 2 minutes. Stir constantly and lower heat to prevent garlic from burning.

Reduce heat to very low and deglaze with the wine. Next add the mustard and season with fresh ground pepper to taste. Whisk to dissolve mustard and blend all the ingredients and make the sauce.

Add the thawed mussels with any juice from defrosting. Gently scatter them around the pan. Let them simmer for 5minutes, gently shaking the pan a couple of times.

Add lemon juice, parsley and optional Aleppo pepper and stir/fold gently to combine everything.

Turn off the heat and now for the finishing touches, drop the feta cubes in the pan. Cover and shake the pan from its handles to blend all ingredients and to help feta gradually melt.

Blessed be... and happy cooking!

One Pan Greek Chicken Bake

Credit for this delicious meal goes to Diabetes Australia.

Recipes that require minimal cleanup are always welcome in my kitchen! This one, with its Greek flair, has delighted the family many times over. Enjoy!

Ingredients:

• 6 chicken thigh filets-  fat trimmed  
• 1 large red bell pepper - cut up
• 2 small zucchini - cut up
• 1 red onion - cut up 
• 1 cup cherry tomatoes - whole
• 1/3 cup reduced fat feta - crumbled  
• 1/3 cup Kalamata olives - rinsed & halved 
• chopped parsley for garnish (optional)

 Marinade:

• 1/3 cup extra virgin olive oil
• 1/3 cup lemon juice
• 1 tsp Dijon mustard  
• 4 cloves garlic, crushed
• 2 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp black pepper

Preparation:

Bring chicken to room temperature and heat oven to 360 degrees F. Mix all marinade ingredients in a 2-cup measuring cup. In a large bowl, add chicken thighs and pour half the marinade over the top. Leave to marinate in the fridge for one hour.  

Lightly grease a large baking tray with olive oil. Add red bell pepper, zucchini and onion. Pour the reserved marinade over the vegetables and mix to combine. Next, place marinated chicken thighs on top of the vegetables. Bake in oven for 30 minutes.  

Remove baking tray and add cherry tomatoes, Kalamata olives, and crumbled feta. Return to the oven to cook for 20-25 minutes until chicken is cooked through. Garnish with chopped parsley and serve. 

Blessed be… and happy cooking!

Quinoa Lentil Salad & Lemon Vinaigrette

Credit for this bright & tasty salad goes to The Sweet Pea Chef.

Lacey Baier, aka The Sweet Pea Chef, put this recipe together after sampling a similar salad on a California family vacation. She describes her delicious version as follows:

"Quinoa is an amazingly healthy addition to this salad because it is packed full of yummy goodness, like protein, fiber, vitamins, and all nine essential amino acids, which most other grains lack. Combined with leafy greens and iron-and-magnesium-rich lentils, this quinoa lentil salad is seriously one of my favorite things to eat right now.  It's so tasty, filling, and good for you."

Ingredients:

For the Quinoa Lentil Salad:

• ½ cup cooked quinoa
• ½ cup cooked lentils
• ¼ cup kale, packed
• ¼ cup cooked garbanzo beans, drained and rinsed
• ¼ cup cucumber, peeled and diced
• ¼ cup carrot, ½ carrot, diced
• ¼ cup grape tomatoes, quartered
• 1 tablespoon red onion, finely diced
• ½ tablespoon raw sunflower seeds

For the Lemon Vinaigrette:

• ½ teaspoon lemon zest
• 2 tablespoon freshly squeezed lemon juice
• 2 teaspoon raw honey
• ½ teaspoon Dijon mustard
• ¼ teaspoon sea salt
• ⅛ teaspoon ground black pepper
• 3 tablespoon olive oil

Preparation: 

If cooking the quinoa and lentils, prepare well ahead and cool.

To prep the kale, remove the leaves from the spine and then break the kale into bite size pieces. Toss the kale with a little olive oil and rub all over the kale, massaging it until the kale reduces in volume and becomes less stiff. (This makes a huge difference in the texture of the kale.)

To make the lemon vinaigrette, combine the freshly squeezed lemon juice, lemon zest, raw honey, dijon mustard, sea salt, ground black pepper, and olive oil in a small mixing bowl, and whisk together until well combined.

To assemble the salad, combine the cooked quinoa, cooked lentils, kale, garbanzo beans, diced cucumber, diced carrot, quartered grape tomatoes, finely diced red onion, and raw sunflower seeds in a large mixing bowl. Toss to combine.

Drizzle over a few tablespoons of the lemon vinaigrette, and toss once more.

For garnish, sprinkle a few more sunflower seeds over the top.

Blessed be... and happy cooking!

Shrimp & Noodle Casserole

Yes.... Shrimp and NOODLES! Before anyone freaks out, please remember that this dish features a mere 8 ounces of noodles in a recipe with six servings. Also, pasta is in the low glycemic range at 50-54. Be sure to serve with a complimenting green vegetable like asparagus and your pasta load will be minimal.

With that out of the way, make this dish... Seriously, it is absolutely packed with comfort food flavor. Carb counters... take a small serving and have more vegetables. Enjoy!

Ingredients:

• 1 lb peeled and deveined shrimp - tail off
• 8 oz medium or large no-yolk egg noodles
• 2 cans (10 3/4 oz) unsalted condensed cream of mushroom soup
• 1 cup sour cream
• 1/2 cup sliced scallions
• 1/4 cup chopped orange pepper
• 1/2 tsp dried dill weed
• 1/4tsp black pepper
• 1 tsp salt
• 1/2 cup shredded cheddar cheese
• 1 medium sized tomato – sliced
•  flat leaf parsley sprigs/leaves for garnish

Preparation:

Pre-heat oven to 350 degrees. Drop the shrimp into boiling salt water and simmer for 4 minutes. Drain and rinse with cold water. Cook noodles al dente and drain well.

Combine noodles with soup, sour cream, scallions, orange pepper, dried dill weed, pepper and salt. Cut 25% of the shrimp into thirds and fold cut shrimp and cheese into noodle mixture.

Spoon into shallow baking dish. Cover tightly with aluminum foil and bake for 20 minutes.

Remove foil and arrange remaining shrimp and tomato slices on top of casserole.

Return to oven uncovered for 15 minutes or until hot and bubbly. Garnish with parsley sprigs/leaves and serve.

Blessed be… and happy cooking!

Simple Sprouts

Need a quick lunch that's healthy? This is something that can be made fast at home as well as at work. At work you can easily opt for the microwave for prep, but if at all possible, try to stay away from that thing... period. Anyway... if you're not a fan of sprouts, feel free to switch up the vegetable, the nuts and even the grated cheese.... Come on... have some fun with simple! 

Ingredients:

· 1 10oz pkg frozen baby Brussels sprouts
· sliced almonds, plain or toasted
· 1 tbsp grated parmesan

Preparation:

Place almonds in dry skillet over medium heat. Toss until they start to brown. Continue tossing until you reach desired toast. Boil or steam the sprouts (or a vegetable of your choosing) until just tender. Drain and plate. Sprinkle on the nuts and top off with parmesan.

(Shown with un-toasted almonds)

Blessed be... and happy cooking!

Weekend Ramble: 8 Types of Cooking Oils and When to Use Them

This article was originally published on Clover Health.

Cooking oil choices seem endless. Olive, canola, peanut, and more—learn which oils are the best for your health.

By Clover Health

A walk through the cooking oil section of grocery stores today can feel a little overwhelming. With dozens of choices, it can be difficult to determine which oils will have the best health benefits or fit your food prep needs. This overview can help you decide what to stock in your kitchen cabinet. 

Types of Cooking Oils and When to Use Them

Nutrition experts agree that everyone should avoid vegetable shortening and hard-stick margarine and only consume butter and lard in moderation if your doctor gives the OK. You can replace solid fats with a cooking oil that is suited to your style of cooking, tastes, and health goals. 

There are several factors to consider when choosing the best cooking oil, including how hot or how long you will be cooking the food and the smoke point of the oil. When heated to a high temperature, some oils can start to break down and create unhealthy compounds that can be harmful to your health. If oil begins to smoke in a pan, it’s a sign it is too hot and is starting to break down. 

Find out which oils stand up to heat and learn about different types of cooking oil fat content, taste, and more in the list below. 

Olive oil 

Extra-virgin olive oil has heart-healthy monounsaturated fats and anti-inflammatory properties that can lower LDL cholesterol. Because it’s not refined (exposed to high heat), extra-virgin olive oil is often considered the healthier type of olive oil. Regular or light olive oil has a higher smoke point and can be used for searing and pan-frying, but it has fewer antioxidants and is more processed than extra-virgin olive oil. Extra-virgin olive oil has a lower smoke point, so is better suited for making salad dressing, drizzling on pasta, or using with foods that are cooked at a low heat. 

Canola oil

Canola oil is low in saturated fats and can be heated to a range of 400 to 450 degrees. It also has a more subtle flavor than some of the other cooking oils. Canola oil contains plenty of healthy omega-3 fats. One downside to the oil is that it can start to taste or smell slightly fishy as it ages. Generally, canola oil lasts six months to a year after opening and about two years unopened. 

Peanut oil

Peanut oil is great for frying and stir-frying because it can withstand high heat before it starts to break down. It generally has a neutral or slightly nutty flavor. Peanut oil is also a good source of vitamin E and antioxidants as well as heart-healthy monounsaturated fats, but is best used in moderation.

Avocado oil

Like olive oil, avocado oil is high in monounsaturated fats, which are considered heart healthy. Avocado oil is ideal for baking because it has very little flavor. Refined avocado oil has a smoke point of 520 degrees (great for roasting veggies in the oven) and unrefined has a smoke point of 375 degrees. One other thing to consider: Avocado oil can be one of the more expensive oils.

Sunflower and safflower oil

Sunflower and safflower oil come in two versions: regular (traditional) or high oleic. The high-oleic versions are healthier because they include monounsaturated fats in addition to polyunsaturated fats. If you have regular sunflower or safflower oil, it’s best to only use it once in a while since it is high in omega-6 fatty acids, which may lead to inflammation, according to some studies.

Corn, soybean, and other vegetable oils

Vegetable oil is typically made up of corn or soybean oil, or a blend that may include canola, corn, soybean, cottonseed, or sunflower oil. While these oils are healthier than solid fats, they do not have the health benefits of monounsaturated fats that are found in olive, avocado, peanut, and canola oil. Because vegetable oils have a high smoke point, they work well for stir frying, roasting, or baking.

Coconut oil 

Coconut oil should be used in moderation because it has more saturated fats than many of the other plant oils above. While many people have praised the health benefits of medium chain triglycerides found in coconut oil, these fats are actually a low percentage of the oil. Coconut oil does have other beneficial uses and can make for a great moisturizer for skin and hair.

How to Use Cooking Oils

Once you’ve found your favorite oils, there are several different ways to use them. 

• Make your own salad dressings with extra-virgin olive oil. 
• Coat pans to prevent sticking. Be sure to select an oil that has a smoke point and matches your cooking method and heat level. Canola oil and avocado oil are good choices. 
• Substitute oil for butter in recipes. Canola oil and avocado oil are ideal for baking due to their subtle flavors and ability to withstand higher temperatures. Coconut oil can also be  used for baking.
• Stir fry or saute with oils that withstand higher heat, such as peanut, canola, sunflower, or avocado oils. 
• Drizzle extra-virgin olive oil over pasta or cooked vegetables.
• Use extra-virgin olive oil as a dip for breads, replacing butter or margarine. 

Want to see more articles like this? If you aren’t already subscribed to Clover Living magazine, subscribe for free here.

This article was medically reviewed by Dr. Kumar Dharmarajan.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Never Forget...

September 11, 2001

Everyone over 30 knows exactly where they were that day when the first plane hit.

3000 people died in the attack and many more have died since because they were part of the rescue efforts and/or cleanup.

I share with you today one of the most moving and loving poems I have ever encountered so that we may continue to honor the dead.

Remember Me – Margaret Mead

To the living, I am gone.
To the sorrowful, I will never return. 
To the angry, I was cheated.
But to the happy, I am at peace.
And to the faithful, I have never left.

I cannot speak, but I can listen.
I cannot be seen, but I can be heard.
So as you stand upon a shore

Gazing at the beautiful sea, remember me.
As you look in awe at a mighty forest, 
And in its grand majesty, remember me.

Remember me in your hearts,
In your thoughts, and in the memories of the 
Times we loved, the times we cried, 
The battles we fought and the times we laughed. 
For if you always think of me,

I will never have gone.

Blessed be... Hug your loved ones today.

Slow Cooker Beef Stew

Full credit for this one goes to the ADA's Diabetic Food Hub 

Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. Photo Credit: Adobe Stock.

Searing beef on the stovetop adds a few minutes to your slow cooker routine, but it’s well-worth the payoff in flavor. Serve this stew with a side of steamed green beans for a balanced weeknight meal that makes your kitchen smell inviting all day long.

Ingredients:

• 3 tbsp flour

• 1 lb lean beef stew meat - visible fat trimmed and cut into 1-inch cubes

• 1 tbsp olive oil

• 3 cups low sodium beef broth

• 1 cup water

• 6 large carrots – peeled & chopped

• 8 oz mushrooms - chopped

• 1 large sweet potato (peeled and cubed)

• 1 onion - diced

• 1/2 tsp dried thyme

• 1/2 tsp black pepper

Preparation:

Place the flour in a large resealable plastic bag. Add beef and toss to coat.

Add oil to a pan over high heat. Add beef and sauté for 6-8 minutes, turning frequently until evenly browned.

Transfer beef and all remaining ingredients to a large slow cooker.

Cover and cook in slow cooker on low for 8 hours.

Serve as is or over pearl barley cooked in beef broth. Tri-color quinoa is a good choice as well.

Blessed be... and happy cooking!

Heart Healthy Mediterranean Chicken and Tomatoes

Full credit for this dish goes to Health eCooks 

Tomato, Kalamata olives and garlic give this heart-healthy chicken recipe explosive flavor. Use your favorite fresh herbs to liven up this luscious Mediterranean dish that takes chicken breasts to the next level. Enjoy!

Ingredients:

• 3 tbsp olive oil
• 3 tbsp fresh lemon juice
• 2 garlic cloves, minced
• 1 tsp chopped fresh thyme
• 1 tbsp chopped fresh basil, plus additional for garnish
• Black pepper to taste
• 2 boneless, skinless chicken breasts (8 oz each), halved
• 1/8 tsp salt
• 2-3 tbsp all-purpose flour
• 1/4 cup dry white wine (maybe a tad more)
• 10-12 oz cherry or grape tomatoes
• 2 tbsp chopped Kalamata olives (I use 3 tbsp)

Preparation:

In a small bowl, combine 1 tablespoon of the oil, the lemon juice, garlic, thyme, basil and pepper to taste. Place the chicken in a large resealable plastic bag and add the marinade. Seal bag, pressing out any air. Chill for 30 minutes or up to 2 hours.

Remove chicken from marinade and pat dry with paper towels (discard marinade). With a meat tenderizer, pound chicken between 2 pieces of plastic wrap until about 1/4 inch thick.

Season the pounded chicken with the salt and black pepper to taste. Dredge the chicken lightly in the flour, shaking off the excess.

In a heavy skillet, heat the remaining 2 tablespoons oil over high heat. Sear the chicken for 1 1/2 minutes, or until the bottom is browned in spots. Turn over and brown other side, about 1 1/2 minutes, or until no longer pink and the juices run clear. Remove the chicken from the skillet.

Reduce heat to medium high. Add the wine to the skillet and stir to deglaze. Add the cherry tomatoes and cook, stirring, until they shrivel and burst. 

Add the olives and black pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 minutes, or until the olives are warmed through. 

Serve the chicken topped with the tomato mixture and garnished with fresh basil.

Blessed be... and happy cooking!

Oh What a Dressing!

This dressing was originally introduced with the Chickpea Salad, but I have found the flavor pallet to be quite versatile with other salads as well, so I'm giving it its own page. :-) Enjoy!

Ingredients:

• 1/3 cup olive oil
• 1/4 cup red wine vinegar
• Juice of one lemon or 2-3 tbsp
• 1 tbsp soy sauce
• 2 cloves garlic, minced
• 1 tsp Dijon mustard
• Salt and fresh ground pepper, to taste

Preparation:

Add all ingredients to a 2-cup measuring cup and whisk until creamy smooth. Serve just about any salad... be adventurous! 

Blessed be... and happy cooking!

Versatile Shredded Chicken Breast

I was eating too much canned tuna for lunch, apparently, so I decided to make a batch of shredded chicken breast to use for lunches and soups. Seasoning is the same as for my Homemade Chicken Cold Cuts, but the shred allows for more versatility. Enjoy!

Ingredients:

• 4-5 boneless, skinless chicken breasts
• 1tbsp each salted butter (melted) and olive oil
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika

Preparation:

Add chicken to a clean bowl and coat all sides with butter/oil mix. Combine kosher salt, pepper, garlic, onion and paprika and rub chicken on all sides with the mix until all pieces show a uniform color.

Heat oven or air fryer to 450 and place chicken in your tray of choice. I use my air fryer basket on the bake setting, but any toaster oven or full size oven will work equally well. Bake at 450 for at least 15 minutes, at which point test with instant read thermometer for 165 F. Add a few extra minutes if under.

Once you're sure all pieces are cooked, remove from heat and tent loosely with foil for 10-15 minutes. Cut up the chicken once it's cooled and shred by hand. I find weighing out 4oz servings for any lunch type salad is sufficient. Store the rest for up to 3 days in the fridge.

Use the shredded chicken as you see fit. I like to use for Weeknight Chicken Soup or a nice Healthy Lunch for One.

Blessed be... and happy cooking!

Montreal Steak Chicken & Broccoli

The original version of this recipe featured venison or beef and is still available to Red Meat Foodies by clicking HERE. I found it works quite well with chicken too, especially that healthy white meat. Comfort food for sure... Earthy flavors and textures that will delight!

Something to point out here, following my blog's intent of creating good meals especially for diabetics, is that pearled barley should be our go-to grain with a GI of around 35 (low) when cooked. In comparison, brown rice comes in at 50 (medium) and white rice at 89 (high).

Okay... let's cook!

Ingredients:

• 1 lb chicken tenders cut into bite size strips
• 2 tsp McCormick's Montreal Steak Seasoning
• 1 cup pearl barley (substitute low sodium chicken broth for water)
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by placing the chicken in a standard salt brine for about an hour. Rinse the chicken and set aside.

Continue on by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.

Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.

Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Alternatively serve the barley as a side, but personally I prefer the full blend. ENJOY!

Serves 3 - 4

Blessed be... and happy cooking!